Weight Management Guide for Children
Obesity is an epidemic in the United States, especially among children. Poor diet, sedentary activities, and lack of exercise combine to make weight gain easy, and once your child has gained weight, it can be difficult to lose it. Our pediatrician can help. Dr. Corazon Panes Sanchez at Sanchez Pediatrics offers a wide range of pediatric medical services, including weight management and nutritional counseling. She has three convenient office locations in Port Deposit, Rising Sun, and Essex, MD.
What You Need To Know About Childhood Weight Management and Nutrition
Foods fuel your child’s body, and your child needs the right amount of calories for energy. Too many calories can cause weight gain. So, how many calories should your child consume each day? According to healthychildren.org, children should consume:
- 1000 calories, if your child is 2-3 years old
- 1200-1400 calories, if your child is 4-8 years old
- 1400-1600 calories if you have a girl, or 1600-2000 calories if you have a boy 9-13 years old
- 1800 calories if you have a girl, or 2000-2400 calories if you have a boy 14-18 years old
Along with the right amount of calories, your child needs to eat healthy, nutritious foods to aid in growth and development. Iron, calcium, and other vitamins and nutrients are essential for muscles, bones, and vital organs to be strong and function well. Meals and snacks should be healthy. A healthy, nutritious diet for children should include:
- Lean proteins including turkey, chicken, and fish
- Fruits, including whole fruits, not fruit juices
- Vegetables, including green leafy vegetables
- Whole grains, including rice, whole wheat, and quinoa
- Low-fat dairy products including cheese, milk, and yogurt
You should have healthy snacks available for your child to eat, and try to limit:
- Sugary foods including sodas and candy
- High-fat foods including fast food and fried foods
- Empty calorie foods including chips
Your pediatrician can help with meal planning, nutritional guidance, and dietary counseling to help your child maintain a healthy weight.
Want To Know More?
To discover more about weight management and dietary and nutritional guidelines for children, call Dr. Sanchez at Sanchez Pediatrics. You can reach her in any of the three locations in Port Deposit, Rising Sun, or Essex, MD, by calling (410) 642-9172, so call today.